You’re going to love the recipe below – it’s a guilt-free way to enjoy the favorite flavor of the season – pumpkin. But before we dive into the recipe, I have to jump up on a soapbox for a moment…
Ask yourself this question (and answer it honestly!) How hard are you really pushing yourself while you workout?
Do you workout enthusiastically, feeling the burn with a smile, pushing yourself to the limit? Or would you describe your exercise time more like an even trot? Coasting along, breaking a respectable sweat, doing the same old thing.
Since you take the time to exercise and desire to have your body change into a slimmer, more toned version of yourself, then use the following tips to get more out of your exercise time.
Focus your mental energy. It sounds simple, but often isn’t. If you’re lifting weights, focus on that specific muscle group. Researchers saw a significant increase in muscle activity when peple focused on what they were doing, compared to thinking about unrelated topics.
Have an audience. Researchers saw a significant increase in strength and endurance in people who had an audience, compared to those training on their own.
Get a caffeine boost. Caffeine has been shown to help burn fat and increase your endurance. The most effective amount seems to be around 300mg one hour prior to working out. Of course check with your doctor first.
Pump up the volume. Listen to upbeat music while you exercise. Researchers found that personal music motivated weightlifters to complete two more repetitions on average than those who were not listening to music.
Keep things fresh. Alter your routine often. This will help you to avoid plateaus and will continue to challenge your body. Try new exercises, new intensities and new environments.
Stay nourished and hydrated. Pay attention to your food and your hydration levels. You’d be amazed how much being dehydrated can affect your performance even away from the gym.
Find your magic time. Work out when your body is at its best. If you’re not a morning person, do not force the issue on your body.
Wear clothes that you love. Not only will you be happy to put them on and show them off, but you will be able to focus completely on the task at hand, rather than stressing that your pants will split whenever you squat.
Make sure the shoe fits. Can you imagine a tap dancer performing without tap shoes? Your shoes are just as important! With correctly fitted shoes for your workout or sport, you’ll keep your feet, ankles, knees, and back protected and healthy.
Use a professional. If you don't already, have me design your workouts. This will ensure that you’re being challenged and seeing results.
Don’t know where to start when it comes to exercise? That’s where I come in. It’s my passion to make exercise a regular and enjoyable part of your life. I’d like to see you enjoy all of the healthy rewards of being fit.
Call or email me today and we will get you started on the exercise program that is right for you.
Your number one reason for exercise is unique to you. Maybe you want to fit into a smaller pant size or lower your cholesterol. Or maybe you just love how a good workout makes you feel.
Whatever your reason is, remind yourself of it often. Write it down and place it where you will see it everyday. It may be just the motivation that you needed.
This Week’s Recipe
Here it is, my favorite recipe for fall! Enjoy these tasty pumpkin pancakes without guilt. Made with almond meal and packed with protein from eggs, these pancakes are sure to satisfy without shortchanging your results.
What you need
4 large eggs
¾ cup egg whites
1 (15oz) can of pumpkin
1 cup almond meal
1 teaspoon baking powder
1 teaspoon vanilla extract
dash of nutmeg
1 teaspoon ground cinnamon
1. In a medium bowl, mix all of the ingredients together.
2. Heat pancake griddle to medium heat and coat with cooking spray.
3. Cook each side about 3 minutes until brown, then flip and cook remaining side. Enjoy!
One serving equals 255 calories, 15g fat, 112mg sodium, 11g carbohydrate, 5g fiber, and 19g protein.
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You heard it on the television and the radio this week. Boot Camps offer you so much more than just a workout plan. It is a steady time, everyday, to meet with friends, stay motivated and work your intensity. We currently have 12 Boot Camps a week and I am more than happy to add more, if we have enough people to join us. If you do your research, you'll find that the cost of Boot Camps here at PFWC are about half of what they are anywhere else. Come see me and take a class for FREE to see what it's like. Think you're not "fit" enough to do them. THINK AGAIN! You'll work at whatever level of fitness you can.
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